Comparing HIIT and LISS for Optimal Fat Loss

High-Intensity Interval Training (HIIT) vs. Low-Intensity Steady State (LISS) Cardio: Which Is More Effective for Fat Loss?


When it comes to cardio for fat loss, there are two main schools of thought: High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS). In this article, we’ll explore the debate between HIIT and LISS and try to determine which is more effective for fat loss.

Section 1: HIIT

HIIT involves short bursts of intense exercise followed by periods of rest or active recovery. This type of training has been shown to increase metabolism and burn more calories both during and after exercise. Examples of HIIT exercises include sprints, burpees, jumping jacks, or mountain climbers.

Benefits of HIIT for fat loss include the ability to burn more calories in a shorter amount of time, increase metabolism, and improve cardiovascular health. However, HIIT can be demanding and may not be suitable for those with certain medical conditions or injuries.

Section 2: LISS

LISS involves low-intensity exercise sustained over a longer period of time, such as a leisurely jog or a walk. This type of training has been shown to increase fat oxidation (the use of fat as fuel), reduce stress levels, and improve overall cardiovascular health.

Benefits of LISS for fat loss include low impact on the body, improved endurance, and the ability to sustain exercise for a longer period of time. However, LISS can be time-consuming and may not burn as many calories as HIIT.

Section 3: Comparison between HIIT and LISS

When comparing HIIT and LISS, several factors must be considered. HIIT burns more calories during and after exercise, while LISS may be better for fat oxidation. HIIT has been shown to increase metabolism more than LISS, but LISS may be better for long-term sustainability and injury prevention.


Both HIIT and LISS have their benefits when it comes to fat loss. Depending on your goals and fitness level, it may be beneficial to incorporate both types of cardio into a balanced fitness routine. Ultimately, the best type of cardio for fat loss is the one you enjoy and can sustain over time.

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